15.11.2024
Trap bar deadlift
5 x 87 kg, 5 x 97 kg, 12 x 107 kg
Joker 3 x 117 kg, 3 x 119 kg, 2 x 122 kg
FSL 3 x 5 with 87 kg
Belt squats 3 x 8 => 100 kg, 130 kg, 140 kg
Hyperextensions 1 x 50
Leg raises 2 x 20
Took a day off from work and was on the road 10 hours. I didn’t have lunch today and also didn’t stop for eat somewhere, because I would be late and didn’t get to gym in time. My calories are lower today as usual:
Calories: 2000 kcal
P: 105 g, C: 200 g, F: 80 g
16.11.2024
Overhead press
3 x 30 kg, 3 x 35 kg, 7 x 37,5 kg, 3 x 40 kg, 1 x 42,4 kg
FSL 3 x 5 with 30 kg
BW Chinups 4 x 10
BW dips 3 x 10
Seated rows machine 2 x 10 with 50 kg, 70 kg
17.11.2024
Running 10 km
week 2 PR+ Joker
19.11.2024
Back squat
5 x 47,5 kg, 5 x 55 kg, 5 x 62,5 kg,
Joker 3 x 67,5; 3 x 70 kg; 3 x 72,5 kg
FSL 3 x 5 with 47,5 kg
Belt squat 3 x 8 with 140 kg
Hanging leg raises 2 x 20
Hyperextensions 2 x 10 with 10 kg plate
Calories: 2200
P: 147 g, C: 183 g, F: 96 g
20.11.2024
Benchpress
5 x 42,5 kg, 5 x 47,5 kg, 5 x 55 kg
Joker: 3 x 60 kg, 3 x 62,5 kg, 3 x 65 kg
FSL 3 x 5 with 42,5 kg
Pullups 3 x 8
Dips 3 x 10
DB rows 3 x 10 with 28 kg, 31 kg, 33 kg
Calories intake: 1977
P: 154 g, C: 224 g, F: 47 g
22.11.2024
Trap bar deadlift
5 x 77 kg, 5 x 87 kg, 5 x 97 kg
Joker 3 x 107 kg, 3 x 117 kg, 3 x 127 kg PR
FSL 3 x 5 with 77 kg
Belt squat 3 x 10 with 100 kg, 120 kg, 140 kg
Hyperextensions 2 x 20 with 10 kg plate
Cable crunches
Caloric intake: 2600 kcal
P: 136 g, C: 236 g, F: 122 g
Deadlift work finished within 20 minutes, including warm-up and move plates back to the places. Felt fresh, so I decided to try pull 127 kg from floor.
23.11.2024
Overhead press
5 x 27,5 kg, 5 x 30 kg, 5 x 37,5 kg
Joker: 3 x 37,5 kg, 3 x 40 kg
FSL 3 x 5 with 27,5 kg
Chinups supersetted with FSL => 3 x 5
BW dips 3 x 10
DB rows 3 x 10 with 31 kg
Calories intake: 3030 kcal:
P: 187 g, C : 321 g, F: 103 g.
24.11.2024
Running
Distance: 22.18 km
Time: 2 hours and 22 minutes
Have mood for longer run
pr+joker 3th week
26.11.2024
Squat
5 x 55 kg, 3 x 65 kg, 6 x 72,5 kg,
Joker 3 x 75 kg, 3 x 80 kg, 1 x 82,5 kg
FSL 3 x 5 with 55 kg
BB romanian deadlift 3 x 10 with 65 kg
Hyperextensions 2 x 20 with 10 kg
Hanging leg raises 3 x 10
Calories intake: 2700 kcal
P: 165 g, C: 285 g, F: 94 g
My leg were a little sored after Sunday run, but overall it was good training day. The elbow didn’t bother me as usual.
28.11.2024
Benchpress
5 x 50 kg, 3 x 55 kg, 5 x 62,5 kg,
Joker 3 x 65 kg, 2 x 67,5 kg
FSL 3 x 5 with 50 kg supersetted with BW pullups 1 x 10, 2 x 8
Seated row machine 3 x 10 => 50 kg, 70 kg, 80 kg
DB overhead triceps extensions 3 x 10 with 21 kg, 23 kg, 24 kg
Calories intake: 2800 kcal
P: 165 g, C: 221 g, F: 135
30.11.2024
Trap bar deadlift
5 x 89 kg, 3 x 99 kg, 12 x 109 kg
Joker 3 x 122 kg, 3 x 127 kg, 3 x 132 kg
FSL 3 x 5 with 89 kg
Hyperextensions 2 x 20 with 10 kg plate
Hanging leg raises 3 x 15
Calories intake: 2600 kcal
P: 158 g, C: 312 g, F: 75 g
01.12.2024
Overhead press
5 x 32,5 kg, 3 x 35 kg, 5 x 40 kg
No joker sets
FSL 3 x 5 with 32,5 kg supersetted wuth BW chinups 3 x 10
DB rows 2 x 10 with 33 kg
BW dips 3 x 10
EZ curls 2 x 20
Calories intake: 2710 g
P: 178 g, C: 263 g, F: 100 g
That was the last training of anchor cycle. Although my left elbow protest sometimes, this anchor template was really successful. Really liked this template, when you hit AMAP sets, then load more weight and do 3 another sets. Will definitely run this template in future again.
I am happy for some PR like 3 x 80 kg on squats, 2 x 67,5 kg on bench, 3 x 132 kg on trapbar and 5 x 40 kg on overhead press.
This week I will train only light, because I signed up on contest, which will be at gym on this saturday.
The goal is simple: perform as many as possible reps within one minute. Every participant will be weighed before start and then perform squat with BW, bench with 80% BW and deadlift with BW.
07.12.2024
Participated in contest on saturday. We had one minute per lift and started with squat, then moved on bench and last thing was deadlift.
There were 8 competitors in men category, because I was the lightest, I went first. My numbers:
Squat 13 reps with 72 kg
Bench 13 reps with 57,5 kg
Deadlift 23 reps with 72 kg
The squat was hard one as usual, after 9 th rep, my form started to break and last three reps reminded more good morning then squats and were grindy. At least I used belt, otherwise there would be less reps. The guy who counted my reps, told me during squat, that I should not drop so low, because the rules were more free as during standard meet.
Benchpress was without issue, but I should rather wait after 12 th rep, maybe I would hit another 2 reps. I finished lift after 30 seconds.
I thought deadlift would be easy, but my left hand started to open on last two reps. I used overhand grip and straps were not allowed. Since we had one minute on every lift, we were allowed to touch and go, but I am not familiar with this style.
I finished last.
Overall it was a good event, I tried to max reps and would like to participate in this event again.
Have to more work on squats, they must be more explosive and somehow figured, how to eliminate good morning pattern.
Today I will start S.V.R II template, with nee maxes:
Squat: 75 kg remain same as previous
Benchpress: 67,5 kg
Deadlift: 120 kg
Overhead press: 42,5 kg remain same as previous template
S.V.R. II week 1
10.12.2024 day1
Squat
5 x 52,5 kg, 5 x 60 kg, 5 x 67,5
1 x 15 with 52,5 kg
Hanging leg raises 2 x 20
BW Hyperextensions 1 x 60
Cable crunches 2 x 20
Calories intake: 2200 kcal
Protein: 135 g, Carbs: 196 g, F: 93 g
The last set with 67,5 kg was grindy since first rep, this weight is 12,5 kg lighter, than weight that I lift 3 times during last week of joker. I felt a little sorness from saturday contest, so I will not make a change in weight till next week. If the reps would be grindy, then I will make a change.
11.12.2024 day 2
Benchpress
5 x 47,5 kg, 5 x 55 kg, 12 x 60 kg
1 x 20 with 47,5 kg
BW pullups 8, 7, 6,
DB rows 2 x 8 with 38 kg
DB overhead triceps extensions 3 x 8 with 16 kg, 18 kg, 20 kg
Calories intake: 2180 g
Protein: 130 g, Carbs: 244 g, F: 68 g
Hit PR on benchpress, the last number was 10 reps with 60 kg.
Nice work
14.12.2024
Trap bar deadlift
5 x 87 kg, 5 x 97 kg, 5 x 112 kg
1 x 20 with 87 kg
Belt squat 3 x 10 => 120 kg, 130 kg, 150 kg
Hyper extensions 1 x 50
Hanging leg raises 2 x 20
Cable crunches 2 x 20
Calories intake: 2450 kcal
Protein: 132 g, Carbs: 198 g, fat: 120 g
15.12.2024
Overhead press
5 x 30 kg, 5 x 35 kg, 9 x 37,5 kg
1 x 12, 1 x 5 with 30 kg
BW dips 2 x 15
BW neutral grip pullups 2 x 10
DB rows 3 x 10 => 31 kg, 33 kg, 36 kg, 1 x 6 RH, 1 x 8 LH with 38 kg
I get better on overhead press by 1 rep. The previous max reps with given weight were 8 reps. Then I did WM set, but after 12 reps I had rack bar, rest about 20 seconds and did another 5 reps
Wanted to do 10 reps on DB row, but get only 6 rep on right hand, then did 2 more reps with left hand.
Calories intake: only 850 kcal, since I trained fasted and first meal was at 10 am.
week 2
17.12.2024
Squat
5 x 50 kg, 5 x 57,5 kg, 5 x 67,5 kg
5 x 10 with 50 kg
Cable crunches 3 x 20
Hyperextensions 1 x 100
Calories intake: 2900
P: 157 g, C: 272 g, F: 126 g
No good morning squat, focused on drive my back to the bar from the bottom position.
18.12.2024
Benchpress
5 x 42,5 kg, 5 x 50 kg, 5 x 57,5 kg
5 x 10 with 42,5kg
BW pullups 5 x 10
DB rows 3 x 10 with 36 kg
Overhead dumbell triceps extensions 3 x 10 with 21 kg
20.12.2024
Trap bar deadlift
5 x 82 kg, 5 x 92 kg, 5 x 102 kg
5 x 10 with 82 kg
Leg raises 3 x 10
Hyperextensions 100 reps
21.12.2024
Overhead press
5 x 27,5 kg, 5 x 32,5 kg, 5 x 37,5 kg
5 x 10 with 27,5 kg supersetted with BW chinups 5 x 5
DB rows 3 x 6 with 36 kg
DB overhead triceps extensions 3 x 10 with 21 kg supersetted with DB Hammer curls 3 x 10 with 18 kg
22.12.2024
Running 6 km
23.12.2024
Running: 8 kg
03. 02. 2025
Squats 3 x 5 (80 kg), 2 x 5 (85 kg)
Box squats 2 x 4 (100 kg)
Leg curls 3 x 10
Hyperextensions 2 x 20
Cable crunches 2 x 20
05.02.2025
Benchpress 3 x 5 (65 kg), 2 x 5 (67,5 kg)
Board press 2 x 2 (77,5 kg)
Overhead press 3 x 10 (30 kg) + pullups 3 x 8
Seated rows machine 6 x 10 (40 kg)
EZ curls + DB triceps overhead extensions 3 x 10
Calories intake: 2100 g
P: 130 g, C: 220 g, F: 75 g
07.02.2025
Trap bar deadlift 3 x 5 (122 kg), 2 x 5 (127kg)
Squats 3 x 10 (45 kg)
Leg curls 3 x 10
Hyperextensions 2 x 2
Hanging leg raises 2 x 20
Cable crunches 2 x 20
Calories: 2500 kcal, P: 160 g, C: 300 g, F: 60 g
08.02.2025
Benchpress 3 x 5 (67,5 kg) , 2 x 3 (70 kg)
Board press 3 x 1 (80 kg)
Overhead press 3 x 10 (30 kg) + BW pullups 3 x 8
Seated row machine 8 x 10 (80 kg)
Overhead triceps extensions 4 x 10 + DB hammer curls 4 x 10
Finally hit 70 kg on benchpress, it took a while to lift this weight from my chest.
10.02.2025
Squat 3 x 5 (85 kg), 2 x 5 (90 kg)
Box squat 3 x 1 (105 kg)
Trap bar deadlift 3 x 10 (75 kg)
Hyperextensions 2 x 20
Hanging leg raises 3 x 15
Calories: 950 kcal, P: 75 g, C: 110 g, F: 22 g
Well, the low cal day was not a goal, at least had decent squat session.
Still lifting, although I didnt add anything to my log …
In February I got the flu, so I took a break from exercising for 2 weeks. Then follower training but chose an 8 x 8, 6 x 6 scheme on main lifts Due to the pending birth of my son in March, I didn’t start the previous template again…
At the end of March my son was born, so I had to adapt my training to that. I cancelled my gym membership and bought a couple plates from decathlon.
The space to workout is limited in the apartment, so squat rack and a bench is out of the question. I swapped back squats for zercher squats, benchpress for floor press. Overhead presses and deadlifts are without change. I train 4 times a week.
At the beginning I found my 1 RM for Zercher squats (70 kg), floor press (70 kg), deadlift(100 kg).
I am trying to add + 2 kg on the barbell every week. Last week I finished 8th week.
20.05.2025 day 1
Zercher squats 3 x 5 ( 58 kg )
DB goblet squats 3 x 10 (23 kg, 27 kg, 29 kg)
Leg raises 2 x 20, tucked L-sit using pushup stands 2 x 30 seconds
22.05.2025 day 2
A1 Floor press 3 x 5 ( 58 kg )
A2 DB rows 3 x 15 - 18 ( 23 kg )
B1 overhead press 3 x 10 ( 28 kg )
B2 DB rows 3 x 10 ( 23 kg )
C1 pushups 2 x 15
C2 biceps curls
24.05.2025 day 3
Deadlift 3 x 5 ( 82 kg )
Romanian deadlift 3 x 10 ( 58 kg )
Plank 3 x 60 seconds, crunches 2 x 20
25.05.2025
A1 Overhead press 3 x 5 ( 38 kg)
A2 DB rows 3 x 8 ( 33 kg)
B1 Floor press 3 x 12 ( 40 kg)
B2 DB rows 3 x 15 ( 23 kg )
C1 push-ups 2 x 15 ( BW )
C2 biceps curls 2 x 20
congrats
I second @throwawayfitness - Great big congrats!! Enjoy that little guy!